How much fiber is in popcorn?
Popcorn has 1.2 grams of fiber in 1 cup, air-popped (8 grams), according to USDA FoodData Central. That is 4% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, popcorn has 14.5 grams of fiber.
1.2gof fiber in 1 cup, air-popped
5% of a 25 gram day
Fiber in popcorn by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 cup | 8g | 1.2g |
| 1 oz | 28.4g | 4.1g |
| 100 grams | 100g | 14.5g |
How popcorn compares with other grains
Popcorn ranks 6 of 8 grains in this library, by fiber in one serving.
- Pasta2.2g
- Whole wheat bread1.9g
- Popcorn1.2g
- White bread0.8g
- White rice0.6g
Each bar is one serving: pasta, 1 cup spaghetti, cooked; whole wheat bread, 1 slice; popcorn, 1 cup, air-popped; white bread, 1 slice; white rice, 1 cup, cooked.
High by weight, light by the cup
Air-popped popcorn has 14.5 grams of fiber per 100 grams, more than most grains here. But a cup weighs only 8 grams, so one cup is 1.2 grams.
A real serving is several cups
Three cups, a normal bowl, is 3.6 grams of fiber. This entry is plain air-popped popcorn with nothing added.
More fiber alongside popcorn
- Black beans: 15 grams in 1 cup, cooked
- Lentils: 15.6 grams in 1 cup, cooked
- Broccoli: 2.4 grams in 1 cup, chopped
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in popcorn
- How much fiber is in popcorn?
- Popcorn has 1.2 grams of fiber in 1 cup, air-popped, which weighs 8 grams. The number comes from USDA FoodData Central.
- Is popcorn high in fiber?
- One serving, 1 cup, air-popped, has 1.2 grams. That is 4% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Popcorn ranks 6 of 8 grains in this library by fiber per serving.
- How much fiber is in 100 grams of popcorn?
- 14.5 grams of fiber per 100 grams. The largest size USDA lists, 1 oz, weighs 28.4 grams and has 4.1 grams of fiber.
- How many cups of popcorn would it take to reach 25 grams of fiber?
- About 20.9, at 1.2 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Snacks, popcorn, air-popped, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.